Blog

Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :50 Slow DB Goblet Squats MIN 2 – :50 Slow DB Crawl (Score is Load) Push x Pull Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS, :20 WORK / :10 REST TABATA 1 – Alt. DB Snatch TABATA 2 – Single DB Front Squat TABATA 3 – Single

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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 glutes and abs 2 (No Measure) 25 minute emom 3×10 step back SA KB OH LUNGES ALTERNATING 3x 30 seconds sit up single arm DB 3x 10 alternating single leg kb RDL 3x 30 seconds hollow body flutters 3x 10 sumo kettle bell Deadlifts 3x 30 seconds slow bikes 3x 10 DB Heal to toe 3x 30 Wall External Hip Extensions

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 5 Push-Ups 10 Squat Rotations* 15 Air Squats *From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position. (Score is Rounds + Reps) Full-Body Sweat Workout Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – Max Burpee w/ Extra Push-Up* MIN 2 – Max

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 Leg lifts over DB 3. 100 Freestyle 10 greatest stretch ever 4 100 1-2s 20 lunges

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Tuesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 6 DB Push Jerks (Pause in catch) 6/6 DB Front Rack Split Squats (2121)* *Complete 6 Reps on L leg then 6 Reps on R leg. -Rest as Needed b/t Sets- (Score is Load) Push x Pull Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 3×8 Double DB Kick Backs/Cable Tri Extensions 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB Cuban Press 4×10

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 14 MINUTES 10 DB Romanian Deadlifts 8 DB Bent Over Rows 6 DB Ground to Overhead (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) ON A 3:00 RUNNING CLOCK… Cardio Choice 1 -Rest 1:00- ON A 2:00 RUNNING CLOCK… Cardio Choice 2 -Rest 1:00- EMOM x 8 MINUTES MIN 1 – :45

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row 10 Donkey kicks **sub KB Windmills 10 total left then right

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Scap Push-Up 8 Sit-ups 8 Up-Downs (No Measure) Bodyweight Pump Metcon (No Measure) EMOM x 4 MINUTES 8 Burpees + Extra Push-Up into Max Sit-Ups Into… EMOM x 4 MINUTES 10 Up-Downs into Max Plank (No Measure) Sunday Sweat Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES 6 Plank Rotations 12 Tuck Ups 24 Double Unders -Rest 1:00 b/t Sets- (Score is Rounds + Reps)

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) Saturday Squats Metcon (Weight) 4 SETS FOR MAX REPS 1:00 Weighted Glute Bridge Marches 1:00 Slow DB Front Squats 1:00 Wall Sit -Rest 1:00 b/t Sets- (Score is Weight) Saturday Squats Metcon (AMRAP – Reps) TABATA: 8 SETS (:20 ON / :10 OFF) TABATA 1 – DB Thruster TABATA 2 – Hollow Flutter Kicks TABATA 3 – Air Squat TABATA 4 – Weighted Sit-Up -Rest 1:00 b/t Tabatas- (Score is Reps)

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